The cheapest anti aging drink, 6 sleep habits that increase stroke risk and 3 silent deficiencies that cause memory loss

This week’s highlights

• 6 sleep habits that increase stroke risk

• Coffee with sugar is… anti-aging?

• 3 common nutrient deficiencies that cause memory loss

• A food spice that can prevent brain fog

Good Sunday,

Yesterday I had the pleasure to onboard a new client, CEO of one of the top companies in his industry.

Burnout was the topic of our discussion.

You’re a decision maker.

A founder.

An operator.

But lately, something feels off.

You’re losing your edge in meetings. Forgetting names. Re-reading emails.

You wonder: Is this burnout? Or something worse?

This week’s briefing breaks down 4 major brain health blindspots you can fix fast before they become problems that cost you.

Today’s playbook:

→ 6 sleep habits that increase stroke risk
→ Why coffee is still a longevity superfood
→ 3 non-dementia conditions that cause memory loss
→ A turmeric-based gut-brain protocol that treats inflammation

6 sleep habits that increase stroke risk

A study published in Neurology (May 2025) analyzed 4,500 adults aged 62.
They compared those who had experienced strokes with those who hadn’t.

Here’s what the data revealed:

What’s scary? People with 5 or more of these issues had 5x the stroke risk.

How to fix it?

• Stick to a fixed wake-up time, even on weekends

• Cut alcohol and caffeine within 4 hours of sleep

• Get tested for sleep apnea if you snore

• Ditch screens 90 minutes before bed

Coffee with sugar is… anti aging?

Coffee often gets demonized—especially when it’s not “pure.”

But according to a recent UK Biobank study (171,000+ people), even moderate coffee with sugar was linked to longer life spans.

What they found:

• People who drank 1.5–3.5 cups/day lived longer

• This held true even when adding sugar (about 1 tsp—not a Frappuccino)

• Unsweetened coffee also showed benefits

• Artificial sweeteners? Not so much.

Pro tips:

• Add collagen, cinnamon, or lion’s mane for functional benefits

• If sensitive, try cold brew or L-theanine + espresso to reduce jitters

• Hydrate with water before your first cup. Every bite either fuels your brain’s future — or fires its decay.

3 common nutrient deficiencies that cause memory loss

Brain fog. Memory lapses. Trouble focusing.

You might jump to Alzheimer’s.

But according to the latest research, these 3 reversible conditions often present the same symptoms:

1. Vitamin B12 Deficiency

• Affects neurotransmitter production & DNA synthesis

• Linked to confusion, memory loss, and even paranoia

• Elevated homocysteine is a major stroke & dementia risk

2. Vitamin D Deficiency

• Vital for synaptic communication and memory

• Linked to visual memory decline and mood disorders

• Most high-performers are insufficient, especially if working indoors

3. Thyroid Dysfunction

• Both hypo and hyperthyroidism cause:

  
  → Forgetfulness
  → Slowed cognition
  → Emotional volatility

If your cognition feels off, don’t guess. Test these markers:

• Homocysteine

• Vitamin D (aim for 50+ ng/mL)

• B12

• TSH, Free T3, Free T4

A food spice that can prevent brain fog

At the 2023 Crohn’s & Colitis Congress, researchers shared this:

Curcumin, the active compound in turmeric, helped reduce symptoms of ulcerative colitis when paired with another herb (QingDai).

It’s also shown to:

• Support gut lining

• Reduce neuroinflammation

• Improve joint and immune function

Why this matters:

• Gut inflammation = brain fog

• IBS/IBD = higher risk of depression

• Curcumin improves gut-brain axis signaling

Use it like this:

• Choose bioavailable curcumin (look for piperine or liposomal delivery)

• Stack with ginger, omega-3s, and fermented foods

• Use daily for 30–60 days for full effect

  
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